Forge Health & Fitness | Sport & fitness instruction

Forge Health & Fitness

Phone: +61 404 647 208

Address: 3/106 Sugar Rd 4558 Maroochydore, QLD, Australia

Website: https://forgehealthfitness.com.au

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25.01.2022 Strawberry Jam Stuffed Cinnamon Covered Buttermilk Donut. No way in hell I was saying no to this Find a lifestyle friendly balance that works for you. @ Fishermans Road Markets

24.01.2022 Come check us out and get your first coaching session on the house! First session can be anything from: - Technique Review Session (Go over any exercises you're having difficulty with and fine tune your technique).... - Planning Session (Sit down and plan a course of action for strength or body re-composition goals). - Smash Session (A good old fashioned heart starter. Full PT Session of my choosing to get the blood pumping and kick you into gear!). Book your session today! See more

23.01.2022 . ' . It's the same message over and over again but it just takes the right alignment of events for it to finally click for some. Taking a step back and looking at the big picture, you'd think prioritising your health would be on the top of anyone's list. After all it helps you live a longer, better quality of life where you can spend as much time with loved ones and enjoying life to the fullest. ... However for most it isn't and you know what, that's okay. With family, work and other commitments, it doesn't need to be number 1 on your list but it should be on there somewhere! See more

23.01.2022 & Online Coaching is a great option for anyone that's looking to achieve long term success without the need to be face to face with a coach whether that be general body recomposition or strength training specific. Catering for all experience levels with no lock in contracts or fees. :... Fully customised to the individual based off a non invasive questionnaire. Instructional videos of programmed exercises. Analysis of training videos. Nutritional guidance. 24hr support. Adjustments to program to fit your schedule. Check out www.forgehealthfitness.com.au/online-coaching or the Linktree Online Coaching option in the Forge page bio for more info.

23.01.2022 & Who remembers Vectors in Maths? When you're trying to head 10km/h in one direction and the exact same speed in the opposite, where do you end up? You guessed it, the same spot you started! That's what I tried to depict here when new gym goers express all their health and fitness goals and how they want it all at once. After that initial period of "beginner gains" dissipates it becomes more important to direct your energy.... Settle down and focus on one thing at a time or choose goals that are compatible. If you took a step back and measured your actual progress, oftentimes you'll find all that stress and energy you've exerted didn't actually get you that far. Our body's capacity for adaptation is amazing, yes, capable of incredible feats of strength, endurance and composition but it doesn't happen overnight and how much it's able to recover while functioning is finite. Take a breath, actually plan PROPERLY what your ultimate goal is, direct all your energy in one direction, smash that goal, learn what you need to do to maintain it (which quite often isn't a lot), then move on to the next goal. Play the long game and your chances for success will dramatically increase. See more

23.01.2022 @sunshinecoaststrength @nutritionindustriessunnycoast $200 Supplement Pack Raffle Draw! Congratulations to.......

21.01.2022 ? Well... now is the time to go for it and see just now strong you can be! We have our first ever novice competition held at SCS coming up in April which means it’s almost comp prep time!! ... We have just opened up for anyone wanting to learn more and prep for their first ever competition! (Online or 1-on-1) Simply head over to @builtbykristen linktree & tell us WHY you want to get started! & ?! *cut off date for wanting to get started is Jan 23rd in order to have a full prep @sunshinecoaststrength See more

20.01.2022 Whether you're looking to retain lean muscle or add some quality size to your frame during a healthy bulk, choosing the right protein source to build your meals around can vastly improve your likelihood of achieving your goals. The main factor contributing to this is the Branch Chain Amino Acid (BCAA) Leucine. Leucine plays a key role when it comes to Muscle Protein Synthesis (MPS) with amounts varying between each protein source. Be...low are examples of popular protein sources and how they compare in Leucine levels. Per 100g/ml on average Beef: 2.9g Pork: 2.1g Chicken: 2g Tofu: 1.4g Eggs: 1g Lentils: .6g Milk: .3g The International Society of Sports Nutrition (ISSN) recommends .7-3g of Leucine per meal, with older individuals recommended to be on the higher end of the recommendation to combat higher rates of muscle loss due to ageing (sarcopenia). However there is other research that suggests the "Leucine Threshold" to illicit MPS is around the 2.5g of Leucine per meal. In my opinion it's best to err on the side of caution and lean towards protein sources that are higher in Leucine or supplement when needed. See more

20.01.2022 (1-2min read time) "Wow wow wow wow Protein Powder?! Sorry mate, I'm not that serious about my training." ... The amount of times I've heard this is wild and the majority of the time it comes down to not knowing where protein powders actually originate from. There are 3 main categories of protein powders; - Dairy Based - Collagen Based (Mainly Beef or Fish Based) - Plant Based (Rice, Pea, Hemp etc) Dairy Based Protein breaks down into two main categories, Whey and Casein. Milk is made up of 80% Casein and 20% Whey and is separated into the watery substance of Whey and the curds of Casein during cheese manufacturing. Collagen Protein is created from the connective tissue of animals and fish. It gets a bit grisly in regards to how it's produced but is excellent for bone density, ligament health, hair and skin quality among many other benefits and is the most abundant protein in our body accounting for 1/3 of our total protein make up. Plant Based Protein is exactly that, plant based. In the past they lacked a bit in regards to the amino acid profile, however companies are now starting to increase the amount of sources the protein is stemming from (cheeky pun there) to boost their amino acid profile and adding other ingredients to increase its absorption rate. Do you need to add protein powders to your diet? No. However it's a great alternative to other higher calorie protein sources and it should definitely warrant your consideration if you're struggling to hit your protein requirements throughout the day or are looking for a lower calorie alternative to your wholefood sources. Like everything there's a healthy balance that'll suit your individual lifestyle. See more

19.01.2022 : Looking from the outside in what do people see when it comes to strength training? Probably some "gym-addict" that has nothing better to do than spend 2hrs of their day at the gym. Someone who is surely vain and only trains for aesthetic purposes or for the ego boost of a bigger bench than their friends. However for the majority it's quite the opposite. ... Taking a moment to peel back the veil and look a little closer at what makes us tick and why we keep coming back to be humbled by the iron, you may take a second before you push it to the side. The biggest reward I get as a coach and fellow lifter is the look on someone's face when they lift a previous "impossible" weight and the sense of empowerment that follows. For most starting at the gym, self-confidence is low, their cautious of looking the fool, unsure of where to stand, who not to look at, choosing weights they're sure they won't fail to avoid embarrassment. Then it clicks, you see that confidence building to finally push themselves and eagerly accept more difficult challenges. With that comes a flood of other positives every time you touch that barbell. The acceptance to embark on a journey of delayed gratification in a world full of instant rewards. Knowing what you're about to put yourself through is going to hurt you but you'll come out stronger both mentally and physically, not today, or tomorrow, but weeks, months and years from now. This helps build on the ability to be both patient with your body and new processes, which flows to others around you. The more you strive to better yourself, the better you get at setting goals, being realistic in your expectations and learning to deal with failures that run parallel to real life successes and setbacks. Failure of a heavy weight only to come back a few weeks later and pick it up with ease requires the exact same mentality of learning from your mistakes at the start of a new hobby or career path. Your body can do amazing things, treat it with respect and make the most of life's opportunities and strengthen it. See more

18.01.2022 Whether it be training for a competition, weight loss, muscle gain, rehabilitation, anything related to your body, the approach can be widely affected by numerous variables and you'll find one method does not fit all when it comes to practical application. What we can control however is our intent and effort in whatever task we undertake. You may find that the approach or methodology applied doesn't quite get you where you want or had you falling short of your goal but re...moving your effort and intent as a variable will get you to that conclusion faster and with confidence, allowing for a more informative decision for you/whoever is helping you when contemplating the next move. Commit and go all in. @forgehealthfitness

18.01.2022 Damn that session felt good! Nothing crazy weights wise as I ease back into training after a week off but first time at the new @sunshinecoaststrength which will be ready and open to the public next Saturday when we have our open day! ... Low Bar Squats 4x6@150kg Sumo's 4x6@190kg See more

16.01.2022 Joon Choi first comp in the bag!

16.01.2022 I'm not going to lie, I half expected this to be a very average session but I ain't mad about it because I had a bloody good Saturday night! I dropped my calories in the days leading up to even out the extra cals I'd be consuming in the form of tequila and red wine. Shifted my training days across by one day but the hangover was still real. ... I want to be transparent about this because there should be a happy medium and this was my last "let loose" night before I crack down for comp. I got what work I could in, dropped the weight where I needed to and won't feel guilty about it. Another retest next week to see where I'm at 235kg/517lbx2x7

16.01.2022 David made some excellent progress during our live online session today all the way from Ireland! Prior to this there was a lot more hip rise happening in his deadlift, creating a lot of unnecessary work for the back and hamstrings and putting him out of position for the lockout. Had to get creative with a few cues as the standard ones just weren't clicking but in half an hour we've created a solid base to fine tune and perfect his deadlift.

12.01.2022 This is 5kg below the @australianpowerliftingunion 52kg National Record for all the reps! Matching hats to support the @dodgers ... @sunshinecoaststrength #Repost @builtbykristen Sunshine Coast Strength Love me a good Saturday bench sesh! So happy how these moved today... about bloody time! 67.5kg / 148.5lbs pause comp bench for 6x6 I’m coming @panthers_powerlifting ! Let’s goooo @forgehealthfitness

12.01.2022 They say good things come to those who wait. Grant approached me just over 5 months ago with the proposal to be a S&C Coach alongside him but it wasn't going to be til October originally. This was about two weeks into Covid Isolation. He didn't have a location set, only enough equipment at the time for his garage and we had no idea when we were coming out of iso. ... This would also mean I would have to relinquish my position as a P.T. at the gym I was currently coaching out of as unfortunately I couldn't operate out of both and it didn't sit right with me to continue with business as usual knowing I would be leaving when the time came, both to my clients and to management. But you've got to take some risks in life and I believed in Grant and his word. There's a lot of trainers in the fitness industry that aren't genuine or are in the industry for the wrong reasons so it's easy to pick the ones that are and I'm fortunate enough to team up with one. Here's to it brother #Repost @sunshinecoaststrength Sunshine Coast, Queensland Sunshine Coast Strength has its first proper home!!! Located at 106 Sugar Road, Maroochydore we will be open to the public on September 10. @forgehealthfitness will be coaching his clients at the facility too, and I can honestly say that I am stoked to have him around. If you want to get stronger or improve your onfield results then come and see us. Keep an eye out for an official open day announcement coming soon too. #sunshinecoast #strengthandconditioning #sunshinecoaststrength #maroochydore #powerlifting #australianpowerliftingunion #rugbyleague #strengthtraining #gym

11.01.2022 ! It’s been long process & lots of hard work but I am so excited to say I am now officially part of ! ... Abe and I sat down awhile back & decided that operating under one business just made sense for our future plans! Now, we get to work together rather than being in different rooms with our headphones in while working on our seperate businesses. Our clients will gain so much more accountability & knowledge now having 2 coaches instead of 1 and we cannot wait to accept more clients in the upcoming weeks! Our first promo will take place in and it’ll be first come first serve! We are opening a limited number of spots for anyone wanting to prep for our SCS novice powerlifting competition in April! So if you’ve considered powerlifting or getting stronger... keep your eyes peeled! @forgehealthfitness @onebigchungus91 @sunshinecoaststrength See more

11.01.2022 & Who remembers Vectors in Maths? When you're trying to head 10km/h in one direction and the exact same speed in the opposite, where do you end up? You guessed it, the same spot you started! That's what I tried to depict here when new gym goers express all their health and fitness goals and how they want it all at once. After that initial period of "beginner gains" dissipates it becomes more important to direct your energy.... Settle down and focus on one thing at a time or choose goals that are compatible. If you took a step back and measured your actual progress, oftentimes you'll find all that stress and energy you've exerted didn't actually get you that far. Our body's capacity for adaptation is amazing, yes, capable of incredible feats of strength, endurance and composition but it doesn't happen overnight and how much it's able to recover while functioning is finite. Take a breath, actually plan PROPERLY what your ultimate goal is, direct all your energy in one direction, smash that goal, learn what you need to do to maintain it (which quite often isn't a lot), then move on to the next goal. Play the long game and your chances for success will dramatically increase. See more

11.01.2022 Don't rely so much on the scales! :17/5/20 13/6/20 :97kg/213.85lb 97.2kg/214.29lb... %:19.36 13.28 This week has been another week where my weight has plateaued on the scales (Weekly average has been 96.73kg/213.25lb last week was 96.61kg/212.99lb). However over the four weeks I've seen a decent drop in BF%. Calipers have a tendency to read lower BF% than say a Dexa Scan but are great to see a relative % drop. 3 main things that have happened. : Started supplementing 5g of Creatine a day. : Dropped daily calories from 2370 to 2220. : Tidied up my protein distribution throughout the day. I expected the scale weight to be stagnant for a time with the increase in intracellular water from Creatine VS being in a calorie deficit, however the point of this post is to not just rely on what your scales are telling you. Weigh in multiple times throughout the week to achieve an average to mitigate fluctuations and either photos or calipers or both to add to the data to make your decision. If my goal this year was to hit a certain weight class for competition then yes I would allow the scales to have more of an influence but my goal is based around body composition and health markers which aligns with the majority of people that are looking to lose weight. Always remember your "Why". See more

11.01.2022 Kicking off the opening of @sunshinecoaststrength with a free coaching session! Great opportunity to check out what strength training is all about!

10.01.2022 It's refreshing when you get someone like Joon who does exactly what you ask of him and is now starting to reap the rewards. If you're a client and you're not getting results, ask yourself are you really putting in what's asked of you? Well done my brother. December is going to be ... #Repost @_jc_au It was a great month September training with @forgehealthfitness Thank you and let’s do this more #septtraining #feelsogreat #training_diary #12weeksleft #powerlifting #beginner #slowlyprogressing

08.01.2022 #Repost @onebigchungus91 Sunshine Coast Strength The road to 200kg has come to an end. ... 8 weeks till @effectus_physio Cup @panthers_powerlifting SEND IT. @forgehealthfitness

07.01.2022 Ladies & Gentlemen, IT'S BULKING SEASON!! To say I'm excited is an understatement! I've spent the last few weeks eating at maintenance to stabilise my new bodyweight and the data this week looked .... All the knowledge I've accrued in the last 7 months to get me to this starting point I've implemented in the Forge Nutrition Plans and will be using the Muscle Building Plan till November. I'll be taking a conservative approach to avoid large jumps in BF% but with any natural bulk there's bound to be an increase. Here's to hopefully finishing off the year with some PB's and bigger wheels! See more

07.01.2022 Forge Nutrition is live! A lifestyle friendly approach to achieving your goals embedded in the latest research in nutrition. You will not be spoon fed a generic meal plan that's unsustainable, you'll be given the tools to forge your own success and in doing so create sustainable eating habits that fit specifically to your lifestyle. ... As part of the release I'll be offering 20% off until the 30th of June at 11.59PM AEST. Get in contact through either [email protected], Instagram or Facebook to receive your info pack before you decide to get started! See more

07.01.2022 , . . I had a lot of comments when I posted up the photo of me on the left in my stories when I was probably at the leanest and lightest I'd ever been, complimenting me on how I looked at the time. Looking back I don't see any of that though. ... Back then I was up to my eyeballs in useless debt, living paycheck to paycheck, bridging the gap with one of my many credit cards. I was in a relationship that I look back on was extremely toxic for my mental health, I was in a job that I dreaded waking up for every morning and loathed wholeheartedly. My blood pressure was through the roof. I was nicknamed Angry Abe back then and I earned every bit of that name unfortunately. I look at the guy on the right. Yeah he's overweight, yeah I felt a little uncomfortable taking my shirt off but I'll pick him any day of the week between the two. We'd just moved to the Sunshine Coast, I'd quit my job at the time to pursue my passion further and was currently studying for, I was debt free and I'd just proposed to the love of my life a couple of months prior. All of this is to say that don't confuse physical looks with health. I personally have no qualms with anyone trying to achieve a certain look or shape as it's their own body and will help anyone that wants to, but understand that your physical appearance is just a portion of who you are. It doesn't decide your happiness or lessen you as a person compared to others. See more

05.01.2022 . Above is a screenshot of what my bodyweight looks like throughout the week. This was during my maintenance phase where calories were the same every day of the week. As you can see the fluctuations can be quite dramatic. ... Inflammation, sodium, water intake, stress, quantity of sleep, there are numerous factors that can affect your morning weight and picking one random day or sporadically weighing in throughout the week to determine your progress can have you making unnecessary adjustments to your nutrition and chasing your tail. I personally weigh myself every day to give myself the most accurate data possible to help make my decision and calculate the average of the week. I also feel this eliminates the emotional connection that some people have when jumping on the scales and helps them see the bigger picture. See more

04.01.2022 . ' . It's the same message over and over again but it just takes the right alignment of events for it to finally click for some. Taking a step back and looking at the big picture, you'd think prioritising your health would be on the top of anyone's list. After all it helps you live a longer, better quality of life where you can spend as much time with loved ones and enjoying life to the fullest. ... However for most it isn't and you know what, that's okay. With family, work and other commitments, it doesn't need to be number 1 on your list but it should be on there somewhere! See more

04.01.2022 : ' ! The first thing anyone thinks of when it comes to the Bench Press is of course your chest, after all it's the go to when it comes to upper body development and strength. This leads the main focus for progression and technical review to be also on the upper body. Failure of a lift often comes down to weak pecs/triceps, flared elbows, loss of scapula retraction etc. ... But what about your feet? If your feet are all over the place and aren't correctly planted, how do you expect to execute proper recruitment of the primary movers if your base for stability is doing the tap dance? You don't need to get too crazy with it, where you're on the verge of cramping because your legs are that tense but just be conscious that any foot movement can be magnified at the upper body and have you failing your bench press unnecessarily. Personally I make sure my upper body/scapula is nice and planted into the bench first and from there adjust my foot positioning to a stance that's comfortable but is still going to provide enough downward pressure to help with the press. See more

03.01.2022 First off. No you don't need to count your calories to make progress. Is it helpful? Hell yes! Whether you're looking to drop some body fat, build muscle or increase your ability to recover from training, keeping track of how much, when and what you eat can be an extremely insightful look of what you're using to fuel your body. ... If that's the case, then why doesn't everybody track their food? Cause it's bloody daunting and can be extremely overwhelming to somebody new to the game. Where people fall short is trying to achieve perfection straight from the start. Do you think elite athletes were nailing their nutrition targets the first month of their training? Possibly but highly unlikely. Like everything there's a process. Nobody starts out getting everything 100 percent right, no matter what field or profession you're in. Why should calorie tracking be any different? It's a skill that you develop over time. Apps like MyFitnessPal are great for helping you develop this skill and become more time efficient the more you use it. Start off by just downloading the app, grabbing some kitchen scales and slowly start tracking major food items (meats, basic carbs etc) then if you're comfortable and feel ready, slowly get more detailed with your tracking (sauces etc). You'll be surprised at how fluent you become with the process after a couple of weeks and then you can start building on your skill to use it to achieve your goals faster! P.S. If you end up like photo 2 don't stress, everyone's been there. Look at it as a bump in the track not a derailment. See more

03.01.2022 Had a great time @apuqld State Championships on Sunday where @simmcityperformance @jakeroberts95 did an excellent job getting everything sorted. Came in @98.3kg in the 105kg division and was pretty happy to total 700kg (242.5/180/277.5) after a big year cutting weight and not initially planning on competing till the end of the year. We're very fortunate up here to compete in the current climate so I tried to make the most of the day even if bench was missing ... Thanks @effectus_physio for handling me like a professional. It was a pretty fast comp (1hr 45mins) and Scotty was there with an ice pack on my neck providing A1 service. He'll make a good dad @jordanemaree I'd also be in the doghouse if I didn't thank @builtbykristen for all her love and support. Thanks as well to Sarah for all the footage and pics. Training for close to 12hrs a week you want to get all the footage at the end of the road Already registered for Summer Classic @panthers_powerlifting in December for a bit of redemption and hopefully some PB's. See more

02.01.2022 "I’m on 2000 calories but I’m not dropping weight, yet this lady I work with is on the same and she’s lost heaps! Yeah man, I’m bulking, one of my mates put on like 10kgs in like 4 weeks, so I’m on the same calories. We all know we’re individuals yet when it comes to calorie tracking so many people just pick an arbitrary number out of thin air or use a calorie target from one of their friends. Daily physical activity, current body composition and so many other factors... determine someone’s calorie target. If you’re looking to adjust your body composition and want to give it a crack yourself, start off by getting in the habit of tracking your food first and calculate how many calories you’re eating on average throughout the day and week. From there look at meeting your protein target and slowly adjust your carbohydrates and fats. Alternatively if you’re looking for help Forge Nutrition Plans are fully customised to you and your lifestyle. See more

01.01.2022 Comp recap for Kristen!

01.01.2022 This Saturday @sunshinecoaststrength Spread put on by @awesomeuglybbq A chance to win a @nutritionindustriessunnycoast Supplement Pack worth over $200!!... Free coaching and access to the gym on the day! See you then!